Flat Bench Dumbbell Underhand Press
Underhand grip recruits the biceps alongside the chest and reduces shoulder strain
ChestIntermediateStrengthPush
At a glance
| Muscles worked | Primary: Lower chest and biceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 4 sets × 8-12 reps |
| Estimated calories burned | ~65 kcal |
How to do it
- Step 1: Lie on a flat bench holding a dumbbell in each hand with palms facing toward your feet
- Step 2: Position the dumbbells at chest level with elbows tucked
- Step 3: Press both dumbbells straight up, keeping the underhand grip
- Step 4: Lower with control back to chest level
- Step 5: Repeat for the full set
Equipment
- Dumbbells optional
- Flat bench optional
Coaching tips
Benefits
Underhand grip recruits the biceps alongside the chest and reduces shoulder strain
Common mistakes
Letting the elbows flare too wide instead of staying tucked
Make it harder
Increase the dumbbell weight or slow the eccentric lowering phase
Make it easier
Use lighter dumbbells and reduce the range of motion
Breathing
Exhale pressing up, inhale lowering down
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 8-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.